Steady seven miles in the city

The animal that is Alan Ginn had been working hard at the gym on his legs this morning and so was looking for an easy 7 miles.

Now, I've been fooled by these so called easy runs before so as an added measure I warned Alan I expected to talk to him as much as possible. This would ensure two key elements of the day's run, firstly keeping me firmly in zone three - I can't talk and have the heart rate drifting near anaerobic, secondly in order to hear what I am saying this kept Ginn nicely next to me and not 3 meters in front.

This worked brilliantly until we crossed Westminster for the second time and Alan scented home and muttered something about steady back. I felt surprisinly good and each ratchet from Alan was fine and before too long I was ratcheting myself with Ginn matching, drifting ahead and me catching him or him kindly drifting back. By now silence was the order of the day and focus on mid sole striking on the left foot. I've reverted to the Kayanos after my GT-2145s developed a hole in the upper and are on their way to Asics to be inspected. I'm after a nice new pair! Anyway, I was worried about my tibialis posterior problems making a return with the shoe change and I think and can feel it a bit so plenty of ice and gel tonight.

By 51:04 we had done the 7 miles. Easy to steady out then some increasing speed for me on the way back. Tipping point was Blackfriars bridge as I felt that tingly 'you don't have enough oxygen to hold this' feeling but decided to ignore it as the finish was so close and kept with Alan to the end.

Ave pace would be a 10km in 45m or a half in 1:34.

10% more on race day? There better be at least that or Kenny will get to the massage tent before me.

Hounds and Hare: Traffic winners and losers

After a bad start to the week with food poisoning on Monday from a dodgy chicken pitta bread overlayed with a cold I was not so sure about taking up Charlie's offer of swapping my race director role for that of competitor. Plus, having done rocket lockets the day before (6x 800) up at the canal the excuses were many.

I did it anyway and didn't need the excuses. What a race! Must have been about twenty of us and my new (upwardly adjusted) handicap of 33 was spot on. I did it in 33:02.

At the off I had one guy on the same time and another six seconds ahead. The front dude stormed off and inside mile one he took a green man that changed as he was crossing and I still had some 20m to get to the traffic. Two lanes so massive injection of pace swerving wide into the road and just made it over - the traffic was moving as I cross in front of them - that move is not in the green cross code - but I was sure I had the pace to clear both lanes. Even better the dude who started with me was now stuck on the other side of the road. Took him two more miles to catch me!

Came through Green Park feeling strong and pegging back Clive the whole time. Reeling him in the whole time, closer, closer. Overtook a few more and getting very close along the Mall and over took him crossing the road after going through the tourists on Horseguards. BUT at Northumberland Avenue I could not see a gap in the traffic, so when down to embankment and got well and truly scanked. Could not cross hand had to wait a whole lights cycle to get over - somehow Clive found a kink in the traffic and had crossed higher up and all I could do was watch him put distance between us. Tried and failed to catch him, let Stuart (29:10) past and watched in amusement as Clive (34:00) tried in vain to hold him off.

The guys were mocking me as I finished for waving two lady joggers off my racing line as I came in for the sprint finish.

Felt so much better to be racing with people around me the whole time. Really enjoyed it and with some better race prep (ie no reps the day before and not being sick) I am looking forward to doing it again in March (can't do Feb as too close to Berkhampstead half).

Next time Clive, next time!

Ginstered all the way to Hyde Park bridge and back

Hyde Park Bridge Route

The illusive easy run with Alan Ginn failed to materialise once again. Went out with Mark Westlake at a reasonable pace picking up the Ginster at VE. Before long it was clear the Ginn machine was revving up and any hope of a slow long one was disappearing fast and Ginn kept the pace "steady" for him, red line for Mark and I. In order to keep with Ginn, I was taking the racing line and Mark was getting well hacked off with me cutting him up and was pushing and shoving and even clipped my ankle once. Closest I've ever been to getting in a fight with the guys I am actually running with!

The long path out in Hyde Park had a fun fair on it so that kinda slowed us down a bit, but I was darting in and out the people much to Mark's annoyance as each step left or right seemed always end up with me going across his line, eek. Over the bridge and back along the path to Hyde Park corner is slightly down and lovely views. Ginn predictably kicked on the incline.

Back into Green Park, Mark ducked out and when straight over and I was left with Ginn creaming round the outside of the park. With Mark now refreshed the Mall was a struggle for me and I could feel myself being dropped. Tried really hard to keep with it through horse guards and it felt like a Hound and Hare where I'd gone off too fast. Was dropped as the big men kicked for VE, but I let them go and crossed to finish by continuing along embankment.

1h07m40s for 9.54 miles, so 7:06 minute miles. I had no kick left, but could have held it for another 3.5 miles I think which would in theory have been a 1:33 half marathon. Now we are talking. Cheers Alan.

Threshold Tuesday

Could not face the Rocket Lockets session yet, so went for the semi threshold out from Alders to the 3 bridges route and tried to lift the pace for the 3 bridges section. Only acheived 17mins for the the 2.3 miles, so disappointed but not much of a surprise given recent illness etc.

Fun on the way out between Embankment and Westminster as two guys creamed past me and so I tucked in behind them for fun, sure enough they were soon struggling to hold their overtake pace. So there I was weaving in and out of them generally mixing it up when I spotted a gap in traffic and darted out over Westminster bridge. On the other side these guys whipped along and finally crossed perfectly timed to cut me up as they hit the steps! The cheek of it. Even worse I could not hold their pace out to the 1st bridge then they just stop. Stretching off and dripping sweat they are patting each other on the back and congratulating each other on a great session. Come on guy, I'm on mile 4 of 7!!!!

That made me feel really good. Then the rain stopped. I sprinted the last section imagining Ginn in front of me screaming encouragement! Nice session.

Threshold Friday

Threshold Friday

Fancied something longer, but with a couple of fast miles built in. Hooked up with the infamous Alan Ginn (famous for running so hard he foams at the mouth during the Hare and Hounds).

We settle on easy (for him so steady for me) out to the three bridges race starting point.

Alan claims it's my session and he'll just tuck in behind and perhaps "if anything left in the tank" he'll pick it up going over the last bridge. So off we go as far as Vauxhall Bridge back on the north side of the river and then over Lambeth and a 270 degree turn back under to complete the P shaped route. So the first step on Lambeth and the machine that is Mr Ginn kicks off. At three paces ahead he starts yelling at me to close the gap and stay with him. Then all the way back along the home straight he keeps upping the pace and making me go with him until with four hundred to go my breakfast is thinking about escaping and I can't push any more, but at two hundred to go something kicks in and a bit of speed appears from no-where and I'm at top speed sprinting for the line much Ginn's delight. 15.22 so not really too much to write home about, but better than festering in the office. Good session, thanks Alan - my amateur coach!